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Fitness tests

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Throughout the course of the Programme, we had done a series of tests. Below are the tests that we carried out. I have decided to explain each test in term to give out a more clear understanding about what it consisted of. Squat Thrusts --> Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you are about to do a press up.- In one movement, bring both legs into a tuck position, bending the knees into the chest.- Return to position one. The exercise should be repeated 10-15 times using quick movements. Sit Up's -->Starts by lying flat on your back with arms folded across your front and each hand griping the opposite biceps. Your knees are bent and your feet are held by a partner. You must bring your elbows up to touch your knees and then return to the start position, the movement is repeated for the specified time. The count is progressed as the elbows touch the knees. If the biceps are not griped or the elbows do not touch the knee then that sit up is not counted. ...read more.


On the tape a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. Measure out a 20 metres section and mark each end with a marker cone. The athlete carries out a warm up program of jogging and stretching exercises. The test is then conducted. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle. If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running. The athlete keeps running for as long as possible until he/she can no longer keep up with the speed set by the tape at which point they should voluntarily withdraw. If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn. Record the level and number of shuttles completed at that level by the athlete. At the end of the test the athletes conduct a warm down program, including stretching exercises. ...read more.


You stand with your back to your partner. They then drop the ball from shoulder height and as soon as you hear the ball drop, you must turn around and catch it before it bounces for a second time. If the ball bounces twice, your score is marked as Zero. Illinios Agility Run --> This test measures the student's ability to get up from the ground and sprint while changing directions. The student will lie on the floor in a prone position. They will then get up and sprint 30 feet and return. They will then negotiate 4 obstacles covering a 30 foot area and return through the obstacles. The test concludes with another 30 foot sprint and return. The test is measure in the hundreds of seconds. Sergeant Jump --> This is a straight forward task. You must stand side on next to a wall with a piece of chalk in your hand. You reach up and mark how high you can touch. Then you jump up as high as you can and mark on the wall that height. Your score is marked on the distance between your standing mark and your mark off when you jumped. This is marked in CM's. You are given 3 attempts and your best result is recorded. ...read more.

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